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  6. Coconut oil vs. Oatmeal

Coconut oil vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Coconut oil and Oatmeal

  • The amount of Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Folate, and Phosphorus in Oatmeal is higher than in Coconut oil.
  • Coconut oil covers your daily Saturated Fat needs 411% more than Oatmeal.
  • Oatmeal contains less Saturated Fat.

Specific food types used in this comparison are Oil, coconut and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Coconut oil vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut oil
Coconut oil
1
:
9
Oatmeal
Oatmeal
Contains less Sodium -100%
Contains more Calcium +7900%
Contains more Iron +11820%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3000%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains less Sodium -100%
Contains more Calcium +7900%
Contains more Iron +11820%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3000%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut oil
Coconut oil
2
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +57.1%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +57.1%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Oatmeal
Oatmeal
Contains more Fats +7183.8%
Contains more Other +59.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +280000%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Fats +7183.8%
Contains more Other +59.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +280000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +1519.4%
Contains more Polyunsaturated fat +299.5%
Contains less Saturated Fat -99.7%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +1519.4%
Contains more Polyunsaturated fat +299.5%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Oatmeal Opinion
Net carbs 0g 9.97g Oatmeal
Protein 0g 2.37g Oatmeal
Fats 99.06g 1.36g Coconut oil
Carbs 0g 11.67g Oatmeal
Calories 892kcal 68kcal Coconut oil
Starch 10.37g Oatmeal
Sugar 0g 0.46g Coconut oil
Fiber 0g 1.7g Oatmeal
Calcium 1mg 80mg Oatmeal
Iron 0.05mg 5.96mg Oatmeal
Magnesium 0mg 26mg Oatmeal
Phosphorus 0mg 77mg Oatmeal
Potassium 0mg 61mg Oatmeal
Sodium 0mg 49mg Coconut oil
Zinc 0.02mg 0.62mg Oatmeal
Copper 0mg 0.066mg Oatmeal
Manganese 0mg 0.558mg Oatmeal
Selenium 0µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.11mg 0.07mg Coconut oil
Vitamin B1 0mg 0.26mg Oatmeal
Vitamin B2 0mg 0.215mg Oatmeal
Vitamin B3 0mg 3.025mg Oatmeal
Vitamin B5 0mg 0.317mg Oatmeal
Vitamin B6 0mg 0.29mg Oatmeal
Folate 0µg 44µg Oatmeal
Vitamin K 0.6µg 0.4µg Coconut oil
Tryptophan 0mg 0.04mg Oatmeal
Threonine 0mg 0.083mg Oatmeal
Isoleucine 0mg 0.105mg Oatmeal
Leucine 0mg 0.2mg Oatmeal
Lysine 0mg 0.135mg Oatmeal
Methionine 0mg 0.04mg Oatmeal
Phenylalanine 0mg 0.13mg Oatmeal
Valine 0mg 0.151mg Oatmeal
Histidine 0mg 0.057mg Oatmeal
Trans Fat 0.028g 0.003g Oatmeal
Saturated Fat 82.475g 0.226g Oatmeal
Monounsaturated Fat 6.332g 0.391g Coconut oil
Polyunsaturated fat 1.702g 0.426g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
27%
Oatmeal
Minerals Daily Need Coverage Score
0%
Coconut oil
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 82.249g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 79)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.